Content

• Steps
• Method 1 of 4: Cope with Change
• Method 2 of 4: Reduce Anxiety About Change
• Method 3 of 4: Give yourself time to adjust
• Method 4 of 4: Identify Adjustment Disorder

Changes are constantly taking place in our life, whether it is parting with a partner, moving to a new city, the death of a relative, or the loss of a job. Even good changes, such as having a baby or taking on a new position, can be stressful. Change is not easy to accept, but there are ways to deal with it so that the new does not seem so intimidating.

Steps

Method 1 of 4: Cope with Change

1. 1 Admit your feelings. If you are resisting change or uncomfortable with impending change, it is important to acknowledge your feelings. Don't avoid emotions - on the contrary, listen to them. Emotions are part of self-awareness. When you acknowledge emotions, you accept them as if to say, “It's not that bad,” and you allow yourself to understand and deal with them.
   • Often times, changes cause feelings of anxiety, such as anxiety or fear. But there is nothing wrong with worrying or being afraid.
   • Mourn and cherish your feelings. Even if major life changes bring you happiness (such as getting married or moving to where you have always wanted to live), be prepared for some emotional loss that you will need to work through.
   • Try to identify what you are feeling and why: to do this, write down your feelings or say them out loud. For example, you might write or say something like, "I am worried and worn out because next week I will need to move to a new city."
2. 2 Prepare yourself. No matter what changes you face, steps can be taken to prepare for the new situation. Think about what awaits you, and then choose several ways to find out more information about what you will encounter.
   • For example, if you are planning to move to another city, region or country, find out as much as possible about the new location before leaving. If you are taking on a new position, learn as much as possible about your responsibilities.
   • Try to make a plan to approach the new situation. For example, if you are moving to a new city, you might ask yourself which restaurants you want to visit, how you will get around town, and what other places you would like to explore.
   • You can also think about how to change the current situation if this is not what you want out of life. For example, if you don't like your new job, you can make a plan to find a new job that you enjoy doing. To do this, study the ads, apply for positions you are interested in and attend job fairs.
3. 3 Create a mental attitude. If you are faced with a change in your life that you cannot control, chances are you have a hard time accepting the situation. However, you can work on this by calming yourself with a special mental attitude.
   • For example, if you are upset or worried about a change that is coming, you can repeat to yourself, “I don’t like the change that is happening, but I have no control over it. I may not like these changes, but I will accept them and try to make the most of them. ”
4. 4 Remind yourself that you are in control of your actions and attitude. Change can turn your world upside down, but you can still control how you react to it. You can approach the situation with anger and take out feelings on other people, or you can look at it as a new opportunity and accept it with delight.
   • Some people find making lists an effective way to dampen anxiety and make them feel happier. If you feel unhappy in this situation, try making a list of the positives. For example, if you've just gone through a breakup, note the benefits like more free time, the chance to get to know yourself better, and the opportunity to see friends and family more often.

Method 2 of 4: Reduce Anxiety About Change

1. 1 Write down your experiences in a journal. Change can cause a strong sense of insecurity, as well as a lot of anxiety and negative thoughts. If you are feeling overwhelmed by a change, start writing down everything that is causing your condition. Recordings will help you realize that things are not as bad as you imagine.
   • If you feel exhausted by caring for your new puppy, or if you find it difficult to adapt to all the changes, write down what has changed in your life and the difficulties associated with it. Write down possible solutions to the problems. For example, you can create a schedule to help you manage changes.
2. 2 Talk to other people with similar experiences. Talking to someone who is going through similar changes can calm you down. Perhaps you went to university, had a baby, or changed jobs. Communicating with someone who was in the same situation can comfort you, because you will know that the person coped with it normally.
   • Ask for advice on what you can do to get through the change successfully.
   • If you are going through a divorce, meet other people who are going through the same thing or have already gone through it.
3. 3 Embrace uncertainty. When we worry about all the changes happening around us, we lose the ability to enjoy the moment and live it to the fullest. Constant excitement will not help you predict the future or better deal with it.
   • Accept that you are in a transitional period and that change is inevitable. You can say to yourself: "I accept the ongoing changes, because it depends only on me how I cope with them."
4. 4 Relax. This will help reduce stress levels and improve emotional health. Techniques such as meditation, deep breathing, and progressive muscle relaxation can help you release tension and deal with stress more effectively.
   • To practice progressive muscle relaxation, sit back and start relaxing your body and breathing. First, squeeze your right hand into a fist for a few seconds, and then unclench. Move up to your right forearm, contracting and relaxing your muscles. Come to your right shoulder, and then do the same with your left arm. Continue doing this throughout your entire body, including your neck, back, face, chest, thighs, quads, calves, ankles, feet, and toes.
5. 5 Go in for sports. Exercise can help manage stress and reduce anxiety. Support your body, mind, and emotions by engaging in an activity. Aim to exercise for 30 minutes every day for most of the week.
   • Take your dog outside, bike for groceries, or take an evening walk after work. You can also go dancing, jogging, or going to the gym.

Method 3 of 4: Give yourself time to adjust

1. 1 Get ready for that adapting to new lifestyles it will take time. Change is a big shock because it wreaks havoc on the life you have led up to this point. When changes come, all habits and daily activities are subject to doubt, so it is important not to rush things and be open to everything new in order to overcome this situation. Be prepared that it will take time to adjust to each change. Be realistic if you're going through a big change in your life.
   • Give yourself time to recover. For example, if you are grieving after the death of a person or pet, understand that only you can decide how much and how you grieve. No one can rush you, no matter what other people insist on.
2. 2 See change as an opportunity. Change is an opportunity to reevaluate your life to see if you're making positive decisions or paying too much (time, money, effort) to lead a lifestyle that doesn't bring you joy.While change can be painful at times, it can bring a ray of hope and comfort.
   • Learn to enjoy the process of change by creating positive support. You can pamper yourself with ice cream after the end of physical therapy after an injury, or spend a little money every time you accumulate five thousand rubles.
3. 3 Leave complaints and accusations in the past. If change pushes you to complain and blame, then in the short term this can be understood. Friends and family will pull together at the dawn of trouble. It is important to maintain a positive attitude in the midst of change to relieve tension and cope with difficulties.
   • Find ways to look at things in a positive light. If you find it difficult to find the pros, ask someone to help you with this. Remember that change often provides opportunities for future endeavors that were previously unattainable.
4. 4 Let go of what happened and move on. Focusing on the past will not help you move forward. It is useless to dream of returning to your "old life" or to waste all your time wishing that everything would return to the way it was before.
   • Instead of dwelling on the past, focus on the future and try to find exciting moments and things to look forward to. Try something you've never done before, like taking an art class, ice skating, or visiting a new city.
   • If you are still living in the past and it is interfering with your normal life, you may need to see a counselor to help you move on.

Method 4 of 4: Identify Adjustment Disorder

1. 1 Think about your situation. Adjustment disorder (also called adjustment disorder) develops within three months of a stressful change. Change can be both positive and negative, and all of them cause a lot of stress in life, be it moving, getting married, getting fired, or losing a family member.
2. 2 Consider your symptoms. People with adjustment disorder show some psychological symptoms that will help the psychologist diagnose. These symptoms include:
   • Severe stress. A person with adjustment disorder will experience more intense stress that is unusual for this situation. For example, a person who has just bought a new home may feel very upset even after they sign the deal and move in.
   • Difficulty in functioning. People with adjustment disorder may have difficulty communicating, working, or learning. For example, a person who recently went through a breakup may want to stay away from friends.
3. 3 Analyze the duration of the symptoms. The symptoms of adjustment disorder do not last longer than six months. Otherwise, you most likely have no adaptation disorder. You may have another mental disorder that affects your condition.
4. 4 See a psychologist or psychotherapist. If you think you may have an adjustment disorder, you should see a specialist who can make a professional diagnosis and help you. Even if you're not sure if adjustment disorder is the cause of your condition, seeing a therapist can help you get to the bottom of the problem.